Tsarin wutar lantarki na Plyometric
Wadatacce
A yanzu kun san cewa motsa jiki na tsalle-tsalle na plyometrics, kamar tsalle tsalle-suna da fa'ida sosai. Ba wai kawai suna haɓaka bugun zuciyar ku ba (don haka kuna ƙona ƙarin mai da adadin kuzari yayin da ƙarfafawa da toning tsokoki), a kai a kai samun plyos ɗinku na iya taimaka muku tsere da sauri kuma ku kasance masu ƙarfi a cikin sauran ayyukanku masu dacewa. (Duba wannan aikin Plyometric: Jump Away the Jiggle.)
Amma wannan shirin, wanda Autumn Calabrese ya kirkira, mahaliccin Gyaran Rana ta 21 da sabon EXTREME na 21, yana ɗaukar su. wani daraja. Ta hanyar ƙara nauyi a cikin waɗannan motsi masu fashewa, za ku sami ko da Kara bang for your hard-buck buck. Ga dalilin da ya sa: "Lokacin da kuka ƙara juriya, tsokoki da tsarin zuciya da jijiyoyin jini dole ne su yi aiki sosai don cimma wannan motsi," in ji Calabrese. "Wannan yana nufin ku gina tsoka mafi ƙarfi kuma ƙona ƙarin adadin kuzari. "Don haka, menene kuke jira? Tsalle zuwa gare shi.
Yadda yake aiki: Yi motsi a cikin da'irar, yin kowane motsi na minti ɗaya kafin ci gaba zuwa na gaba. Maimaita kewaye sau uku duka.
Kuna buƙatar: Dumbbells
Squat Jump A Fara tsayawa tare da nisa na ƙafafu daban-daban kuma a layi daya, riƙe dumbbell a kowane hannu a ɓangarorin ku. B Lanƙwasa gwiwoyi biyu har sai hamstrings sun yi daidai da ƙasa sannan ku yi tsalle cikin iska, ku ajiye dumbbells a ɓangarorin ku. Ƙasa tare da gwiwoyinku a lanƙwasa, a cikin tsugunnawa da maimaitawa. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1. Tsaga Squat Jump A Fara a cikin madaidaicin matsayi, dumbbell a kowane hannu, kuma ku durƙusa gwiwoyi biyu zuwa kusurwar digiri 90. B Tsayawa abs shiga kuma kirjin ku sama, fashewa cikin iska yana kiyaye ƙafafun ku a cikin tsayayyen matsayi da dumbbells a gefen ku. Kasa a wuri ɗaya tare da lanƙwasa gwiwoyi kuma maimaita. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1. Sumo Squat Jump A Fara da diddige tare, yatsun kafa sun juya, suna riƙe da dumbbell a kowane ƙarshen a matakin ƙirji. Ƙunƙasa gwiwoyi zuwa matsayi mai ƙwanƙwasa sannan kuma ya fashe cikin iska, ajiye dumbbell a matakin kirji. B Kasa a cikin sumo squat matsayi tare da ƙafafunsu dabam da tare da hamstrings daidai da ƙasa kuma maimaita. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1. Squat Hop A Fara tsayawa tare da nisa na ƙafafu daban-daban kuma a layi daya, riƙe dumbbell a kowane hannu a ɓangarorin ku. B Lanƙwasa gwiwoyi biyu har sai hamstrings sun yi daidai da ƙasa sannan tsalle gaba, dama, baya, sannan hagu, buga duk kusurwoyi 4 na murabba'i, saukowa a cikin squat kowane lokaci. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1. Maraƙi Yayi Tsalle A Fara tsayawa tare da faɗin ƙafafu da nisa da layi ɗaya, riƙe dumbbell a kowane hannu a gefen jikin ku. B Kunna gwiwoyinku kadan kuma kuyi birgima ta cikin kwallon kafar don fashewa daga yatsun kafa. Kasa tare da lankwasa gwiwoyi da maimaitawa. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1. Burpee Tuck Jumps A Fara tare da faɗin ƙafafu da nisa da layi ɗaya, sanya hannaye biyu a ƙasa a gabanka, sannan ku koma cikin katako, ku ajiye kan ku, gangar jikinku, da diddige a layi ɗaya. B Na gaba, tsalle ƙafafunku zuwa hannayenku, tashi tsaye kuna durƙusa gwiwoyi, kuma ku fashe daga ƙasa zuwa tsalle-tsalle. Kasa tare da lanƙwasa gwiwoyi kuma maimaita. Yi maimaitawa da yawa gwargwadon yiwuwa na minti 1.Bita don
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